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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Other fortified foods like breads, rice or baked goods are also high in folic acid. 2. Liver. Liver is an amazing organ and full of nutrients because it is an good source of protein, vitamin A, iron, trace elements, B vitamins, and best of all, some of the highest amounts of folic acid!n a 2-tablespoon serving of peanut butter, you'll find 119 mcg of folate and 76 mcg of folic acid. Peanut butter is also a good source of vitamin A, niacin, vitamin B6, iron, copper and magnesium. However, it is a calorically dense food, so use in moderation, keeping in mind portion sizes.